Nutrition tips for menopause and beyond

Posted Listopad 7th, 2011 by Billabongboardshortscloths

The menopausal years are a time of transition for women. There can be a lot of life changes happening as well as the physical ones. It is also a time when medical issues may begin to appear, owing to genetics and lifestyle habits.

Hormonal changes around menopause can have an impact on several body systems — especially the bones and cardiovascular system. If a woman has not been attentive to taking care of her health up until this point in time, now is the time to take action — remember, it is never too late to make improvements.

The research on both physical and mental health points toward exercise as being tremendously important. Cardiovascular exercise assists with weight control and brain function, as well as reducing the risk of medical issues such as type 2 diabetes, some cancers, high blood pressure, and abnormal blood lipids .

The recommended level of cardiovascular exercise for people at a healthy body weight with no medical issues, is 30 minutes most days. For weight loss or if the person has the medical issues noted above, the goal is 30-60 minutes most days. Obviously, the goal is to start out at a comfortable level of activity and gradually increase over time to eventually achieve these recommendations.

Many women up until menopause have taken care of others rather than setting time aside to get the physical activity they need. Over time, this can result in a body composition shift — more body fat/less muscle. Since muscle tissue can burn significant calories,Buy Cheap Perfumes for sale are publicly considered as one of the best bodies warmer to keep warm in cold weather days. this often means increasing body fat levels and weight. Adding some strength building exercises that challenge all the major muscle groups at least twice a week, can start to change this ratio of body fat to muscle. The result is more calorie burning and also reduced risk of some medical issues.

Bone is another tissue that benefits from strength exercises,These girls have never had a Coated Abrasives in their lives! especially for lightweight women. Bone density can suffer a major loss during the menopausal years so it is crucial to take steps to protect bone.

With regard to diet, there are many nutrients associated with bone health. Some nutrients are structurally part of bone, while others are involved in the maintenance and repair processes. Calcium and vitamin D are important, but are not the only nutrients needed. This means just taking supplements of these is not enough, plus excessive amounts of supplemental calcium can increase the risk of kidney stones. A healthy diet can provide the wider range of nutrients and protein needed for bone health. Add a supplement only if you cannot get the recommended 1200-1500 mg/day of calcium from food and split each dose to < 500mg for best absorption.

Vitamin D helps with calcium uptake (as well as providing other health benefits). Recommended vitamin D intake is dependent on blood levels. Consider having your vitamin D checked the next time you have labs done.wholesale GHD Flat Iron Online Shirts at low prices!It truly is one of our tallest and appears great all of the signature bank wholesale Electric Products sale logo design. If you do not know your blood levels, start with at least 800-1000 IU vitamin D/day. Since there are few dietary sources, a supplement is often needed.

In addition to bone health, a high intake of fruits and vegetables provides numerous nutrients and fiber for overall health. They can help us to feel full with fewer calories, which can help with weight control. They can also reduce the risk of many diseases — like cancer,They take the China Porcelain tile to the local co-op market. heart disease, hypertension, and others. Plant-based foods naturally contain “phytonutrients” — nutrients we are just now learning about that promote optimal health. Fill at least half your lunch and dinner plates with vegetables.

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